Small gestures to keep you moving each day

It is so easy to find an excuse for not exercising regularly! Not enough time, too difficult, etc. But even if the reality of your daily life prevents you from practising a sport on a regular basis, remember that the important thing is to move! The work you do around the home helps you stay active and maintain a healthy weight that is good for your heart. Whenever you go upstairs and forget to take the basket of laundry, consider the benefits to the muscles of your quadriceps. Even doing the dishes has its advantages! So, set your New Year’s resolution in motion. Get off the metro one stop earlier. Park your car further away from the office to add a few minutes of activity to your daily routine. Always take the stairs instead of the elevator. By moving twenty minutes here and twenty minutes there, you can burn calories, strengthen your body and improve your cardiovascular fitness.

Setting goals

Let us be honest: very few people go to the gym because they truly enjoy lifting weights or running on a treadmill. They go there to be healthier, improve their appearance, train their bodies for other sports, or recover from an injury, for example. To stay focused and motivated, set yourself goals! Be careful, though: your goals must be realistic. It is good to set your sights high, but be sure to set goals tailored to you in order to avoid frustration. Focus on short-term successes and take it step by step while keeping in mind your ultimate and more important goal. Finally, your goals must be quantifiable so that you can measure your progress!

The right diet to properly recover after exercise

Diet can give you a helping hand when it comes to exercise. Eating the right foods at the right time can make a huge difference in your performance and your post-workout well-being. When you feel better, you will enjoy life more!

The combination of proper hydration, carbohydrates and protein is a key component in recovering after physical activity. While drinking beverages helps replace the liquid lost through sweat during exercise, consuming foods that provide the body with carbohydrates and protein helps rebuild energy reserves and repair muscle tissue.

Protein requirements for muscles

To build muscle mass, experts recommend that you consume protein throughout the day, finishing with an adequate intake for a night of sleep.

According to Professor Donald Layman of the Department of Food Science and Human Nutrition, University of Illinois at Urbana-Champaign: “Research has shown that adults need at least 30 g of protein over the course of two or more meals to maintain healthy muscles.”

Also, recent guidelines mention the importance of consuming high-quality protein (e.g. meat, fish, eggs, dairy products such as Greek yogurt, etc.) at regular intervals, especially after exercise. That is when muscle tissue is more sensitive to the nutrients you consume. Ingesting protein stimulates the growth and recovery of muscle tissue.

Frequently asked questions

  • What should I eat before working out?

    What should I eat before working out?

    Before working out, go for a snack high in carbohydrates, low in fat and fibre, and containing some protein. Also, remember to drink plenty of liquids!

  • What should I eat after working out?

    What should I eat after working out?

    After working out, go for a snack high in protein to promote a faster recovery. Also, remember to drink plenty of liquids!